Five rounds for time:
50m Deadball carry *
10 Burpees
20 Kettlebell Swings 24/16kg
10 Burpees
Rest 30 seconds

*Go heavy but unbroken on the first round, then hold weight.

Photo: Happy 17th birthday to Jesse. We are so proud of the man you are becoming.

A. Front Squat Progression
Week 3 of 6
6 x 4 reps (pause on 1st & 4th rep) *
* Increase load from last week. 85-90% of 5RM

B. AMRAP in 10 minutes:
15 Strict Sit-ups
30 Lunges 20/15kg (plate held anyhow)
30 Double-unders

A. 20 minutes:
1 Strict Press + 2 Push Press + 3 Push Jerk
*Drop movements away as they become limiting.
Record heaviest weight for each set.

B. Three x 400m Row or equivalent machine (1:1 work:rest)
*Record fastest & slowest. Aim for minimum spread between all efforts

Partner workout
AMRAP in 20 minutes:
30 Overhead Squats (Weight 1)
360m Run
30 Front Squats (Weight 1)
360m Run

Increment in weight each round.
40/30kg-50/37.5kg-60/45kg, etc.
*Reps to be completed in sets of 5.

A. Death by Strict Pull-ups
Complete 1 pull-up on 1st minute, rest the remainder. Complete 2 pull-ups on 2nd minute, rest the remainder. Continue until failure. Repeat format to keep working for 10 minutes. B. Five rounds for load:
5 man makers

1 man maker = push-up + row (left & right) + deadlift + hang muscle clean + strict press.

Photo: It was awesome to have Chris out of coaching retirement taking our Olympic weightlifting class. Day 1 and already huge improvements in movement quality. Join us on Thursday 5:30pm.

Reminder – Our 6 week Weightlifting program kicks off today at 5:30pm.
This is a dedicated session to improving technique for the Snatch & Clean & Jerk.
If you are looking to make great improvements be sure to book in – numbers are limited.

Every 4 minutes for 5 rounds:
For time:
10 Burpee Box Jump overs 24"/20"
50m Farmers carry 2 x 32kg/24kg
50 Double-unders

27-21-15-9 reps for time:
Hang Power Cleans 50/35kg
Toes to bar

We hope you had a great Easter break with friends and family. Let’s start the week out right and get straight back into training. We hope to see you all there!!

A. Front Squat 5 x 5 @80-85% 5RM
Pause on 1st & 5th rep
-Check here for 5RM Front Squat

B. Three efforts for Max repetitions (or 100 reps)
Dumbbell Thrusters (2 x 15/10kg)
*Record reps/sets
*8 minute cap

Happy Easter Monday.

We hope you have all enjoyed time with family and friends over the weekend.

Our regular sessions are cancelled today. Our members are welcome to join Luke for a session at 7am- please check our Coastal CrossFit Members Facebook page for details.

We look forward to seeing you all on Tuesday.